Half of all pregnant women can expect some back pain. Back pain develops for two reasons. One is simply the added weight caused by the pregnancy. Another may be that the extra weight is carried in the front of the body, shifting your center of gravity forward and putting more strain on the low back. The muscles in your back have to work harder to support your balance.
How can you minimize the discomfort?
1. Stick with your exercise program. Find out from your doctor what abdominal and back strengthening exercises are safe for you, and how long you can maintain your regular exercise program. Swimming is an excellent way to keep fit and relieve the stress on your back from the extra weight of pregnancy.
2. Lifting. If you have to pick something up, kneel down on one knee with the other foot flat on the floor, as near as possible to the item you are lifting. This is called a lunge Lift with your legs, not your back, keeping the object close to your body at all times. Be careful, though – it may be easier to lose your balance while you are pregnant. Whenever possible, get assistance in lifting objects.
3. Carrying. Two small objects (like groceries, one in either hand) may be easier to handle than one large one. If you must carry one large object, keep it close to your body.
4. Sleeping. Sleeping on your back puts 55 lbs. of pressure on your back! Placing a pillow under your knees cuts the pressure in half. Lying on your side with a pillow between your knees also reduces the pressure.